Sleep – we can’t get enough of it. It’s even more true for good deep sleep. Getting enough good sleep is as important as getting a proper diet. Ignore it long enough and you’ve got yourself some major health hazards, such as:
- Shortened attention span
- Impaired memory and cognition
- Increased chance of weight gain
- Increased risk of heart disease and stroke
- Reduced metabolism and immune function
- Poor emotional stability
So, yes, not getting proper sleep can be a factor leading to numerous health problems. Having a routine good sleep, on the other hand, can significantly improve your overall physical, mental and emotional well-being.
Now that we’ve established the drawbacks of lack of good sleep, let us look at some of the ways we can improve the quality of our sleep.
Creating a sleep-friendly environment
The first thing you need to do to improve your quality of sleep is by creating a sleep-friendly environment. Of course, you don’t need to renovate your entire home for that. We just need to make our bedroom comfortable enough to get a good sleep in.
Tips to improve sleep quality in bedroom
Sleep in a dark, cool, quiet bedroom. Make your bedroom adequately dark, comfortably cool and pleasantly quiet. Light, temperature and noise are the three main factors that affect sleep. Think of your bedroom as a cave – darkness, coolness and quietness – to get the most out of your sleep. Too much or too less of any can cause sleep deprivation, resulting in myriad health problems that start to manifest itself in the form of stress and irritability. They key is to find the right balance of all these things.
Let’s try to analyze each of these in detail.
1. Get a Noise-free Environment
The amount of noise in our bedroom, home or neighbourhood is one of the biggest factors that can have a detrimental impact on our quality of sleep. Sounds that are insignificant or negligible during the day can be bothersome at night.
According to the WHO’s Night Noise Guidelines, here’s how noise levels affect sleep:
Sources: WHO’s Night Noise Guidelines | ASHA
Even if we aren’t fully awake, background noises hinder our sleeping process and can affect our sleep cycle. We need to minimize the amount of noise in our room and make sure there isn’t anything that’s bothersome.
However, there is one thing we can do to effectively cut down a large amount of noise in our bedroom to help us sleep better: Choosing the right ceiling fan.
Let’s admit it, ceiling fans are one of the noisiest items in our bedrooms. And choosing the right or wrong ceiling fan can be the difference between a pleasant sleep and an irritable, poor sleep. Here are few tips you can follow to make sure you choose the right fan that turns your bedroom into a sleeping haven.
(i) Select a fan that operates silently
Before purchasing any fan, make sure to check the noise ratings. Orient Aeroquiet, which is arguably the most silent fan in the market, produces 4 dB lesser than other conventional household fans at high speeds. To put things into perspective, a drop of 4 dB results in well over 4000 times reduction in volume. That is a whole lot of quietness you can use in your bedroom. And while it’s almost impossible to sleep under conventional fans at higher speeds, Orient Aeroquiet is extremely pleasant even at high speeds.
(ii) Select a fan that provides the best airflow
Compared to conventional household fans, Orient Aeroquiet features a sturdy 18-pole heavy motor that runs insanely fast at 310 RPM to produce a very impressive 240 CMM of air – the highest airflow in the segment. It not only helps keep your bedroom quiet but also adequately airy and cool. Additionally, the blades in Aeroquiet are fixed to the housing motor without the use of a flange, thus eliminating the void between the blades and the motor. This arrangement essentially makes the blades and the motor housing act as a unibody fan, offering amazingly increased airflow at whisper noise.
When you’ve scored perfectly on the above two aspects, you might as well…
(iii) Select a fan that complements your room’s décor
A good ceiling fan should not only cool your room down but also match the major design elements of your room. Orient Aeroquiet with its curvaceous design and premium gloss PU finish makes it an irresistible choice for the fifth wall in your room.
2. Let Darkness Fall
The modern bedroom is well lit (literally). We have LED lights, computers and television sets to digital clocks and all sorts of electronic devices in our bedrooms. But prolonged exposure to chronic lights from these devices is what leads to a reduction in quality of sleep. And that is what is exactly wrong with our bedrooms.
Studies have shown that exposure to room light before bedtime shortens melatonin production compared to dim light. Melatonin is a hormone that is responsible for regulating our body’s internal clock that controls our natural sleep cycle. Our melatonin levels naturally rise and drop during the day regulating our sleeping and waking hours.
Light affects how much melatonin your body produces. The best way to get optimum sleep at night is to keep our bedrooms as dark as possible. We should turn off all our devices, properly cover windows with blinds/ curtains and avoid blue light (from computers, phones and tablets) before sleep.
3. Keep it Cool
The air temperature in our bedroom plays a significant role in determining how comfortably and how long we sleep. The science of sleep goes like this: “When you go to sleep, your set point for body temperature – the temperature your brain is trying to achieve – goes down. Think of it as the internal thermostat – if it’s too cold or too hot, the body struggles to achieve this set point.”
So that means the quicker we achieve this set point, the easier and faster we’ll fall asleep. Creating a cool air temperature in your bedroom can set the stage for us to fall asleep faster and get enough rest.
Air coolers are a must-have in the summer. With hot weather comes hot air, and it can be hard to stay cool in the heat. That’s where air coolers come in. They have a fan that pushes cold air into the room, and they can be a lifesaver when you need to stay cool and comfortable. Window coolers are also great for bedrooms, offices, and living rooms. They can be set up in any space, and they are a great way to keep the whole family cool during the summer.
A cool environment in the bedroom can be achieved through various means, such as an air conditioner, air coolers, noiseless ceiling fans etc.
Hitting the Hay
Getting good sleep and rest is not about spending enough hours lying on the bed. It also has to do with feeling good and being able to properly function and concentrate on a range of activities throughout the day at optimal levels. Sometime before hitting the hay, make sure to set the tone of your bedroom for the night. This means:
- Turning down the lights.
- Keeping away from blue light emitted by digital devices such as laptops, smartphones and tablets.
- Cooling down your room to a temperature that is apt for sleeping
- Eliminating all things that may cause unnecessary and abrupt noise in your room
In addition to the above tips, relax, put yourself in a calm state of mind and follow good sleeping habits to get the most of your sleeping time. Not only is good sleep healthy for you, but you’ll feel a lot better in the mornings.